April 8, 2020
Video Greetings From Coach
Coach Biller's Freestyle Lesson #4
The Recovery...
Hi everyone! I hope you are all benefiting from my weekly "out of the water" lessons! So far, we've learned about catching the water, the pull, and the exit of freestyle.

Today, we'll look at the last phase of our stroke--the Recovery phase. This is how we get from the Exit of our stroke to the Catch.

You will see most swimmers with variations of this. Nathan Adrien has a slight bend in his elbow on his recovery where Janet Evans (1988/1992 Gold Medalist) in this photo uses a strait arm recovery.  

It's important to learn the basics first. Your recovery will change as your swim career moves forward. 
How to Perfect your Freestyle/Front Crawl Breathing...

A good freestyle breathing pattern fits naturally within your body rotation and delivers optimum oxygen to allow you to train efficiently.

  • As one arm stretches forward, and your opposite arm pushes back, your head should roll to the side at the same time as your body. Your head should be positioned near your outstretched arm.

  • Maintain your head and spinal alignment to ensure you achieve the correct body position when breathing.

  • Rotate your head to enable your mouth to clear the water and to take a breath. This should be performed in a controlled and relaxed manner.

  • To maintain good body alignment, one eye should be above the water, while the other eye remains below it.

  • As your arm recovers over the water surface, try and synchronize the re-entry of your head in time with your body rotation. As you get faster, your head will create a small trough, so that this movement is minimized.

  • As your head re-enters the water slowly release the air through your mouth or nose, or a combination of both.

  • The number of breaths you need to take will depend on your level of exertion, so adjust the frequency according to your needs. As you become fitter, you may find that your breathing changes.

  • Simply adjust the amount of breaths you need to take to feel comfortable. The harder you train, the more explosive your exhalation should become under the water.

In the video below, Nathan demonstrates an explosive breathing technique, exhaling just before he rotates to take in a breath. He maintains excellent body alignment while rotating his body.

Practice different breathing patterns, for example, changing the amount of arm strokes before you breathe. This will help you find a comfortable breathing technique.
Inspirational Quote
Duck Spotlight
We have amazing swimmers on our team! We're excited to highlight a different Duck in each team newsletter. If you'd like to be featured, send in a picture and answer these questions. Email them to Coach at glenn.biller@glymca.org .
Meet Kylie Kramp
1. Tell Us About Yourself (age, school, swim group, parent(s):
I'm 13 years old and in 8th grade at LGMS. I swim with the Mallard Duck group. My parents are Mike and Jen.

2. If you had a warning label, what would yours say?
Danger: Sweet But Psycho

3. What motivates you to work hard?
Bribery (wink, wink). Actually, I have big goals that I really want to accomplish.

4. What is your proudest accomplishment?
Qualifying for state in multiple events and multiple times.

5. What makes you laugh the most?
My brother, Kal.

6. If you could choose to do anything for a day, what would it be?
Go to California, visit the Jolyn swim shop, and surf.

7. What would you sing at Karaoke Night?
Bohemian Rhapsody - Queen

8. If you could only eat one meal for the rest of your life, what would it be?
Sushi and desserts

9. How would your friends describe you?
Funny, energetic, nice, and fun

10. If you were a super hero, what powers would you have?
All knowing and super stretchy
Ducks Dryland Workout
Here's A Dryland Routine You Can Do At Home...

Do this workout 2-3 times this week. This is a tough routine, so modify the sets according to your ability and strength. This workout is core-focused with a cardio component.  Take your time! Form is more important than speed.  I have added a video on proper squat form, please watch it. Email me a short video clip (10 seconds or less) or a photo of you doing this workout so we can share it in a future newsletter.


Warm Up
2:00 Jumping Jacks
1:00 Squat Thrust
Plank 2 x 1:00
10 Minute Stretch

Work Sets
3 x 1:30 Squat/Thrust
5 x 30 Squats - ( watch video for proper form! )

Core Rotations
4 x 1:30 - 3 exercises, switch every :30 seconds
#1 Full Sit Ups
#2 Russian Twist
#3 Superman

10 Minute Stretch - Use This Video
Questions About Team?

Contact Coach Glenn Biller at glenn.biller@glymca.org or 262-248-6211, ext. 23

Visit our website for team updates, practice schedules, meet info, & more.

Get your Duck Swimming Apparel today!